Waist Exercise · Body Weight

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Hanging Pike

Category

Waist

Equipment

Body Weight

Target

Abs

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Raising straight legs all the way up toward the bar in a pike position pushes the hanging raise well past a standard knee or leg raise in both range and difficulty, since the hip flexors and abs have to work through a much longer lever arm. It's an advanced hanging core movement, usually approached after leg raises are comfortable.

How to Do the Hanging Pike

1. Hang from a pull-up bar with straight arms, palms facing away from your body.
2. Brace your core and raise your straight legs up toward the bar.
3. Keep raising them until your body forms a 'V' shape with your legs parallel to the floor.
4. Hold that position briefly, then slowly lower your legs back to the hang.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the abs.

Biomechanical & Joint Load Cues

Trunk flexion, anti-extension, or anti-rotation targeting rectus abdominis and obliques. Requires posterior pelvic tilt to isolate abdominal fibers.

Common Mechanical Mistakes & Form Errors to Avoid

• Pulling on the Neck / Cervical Spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.
• Arching Lower Back Under Load: Allowing the lumbar spine to hyperextend during leg raises shifts work to the psoas hip flexors and pinches facet joints.
• Rushing Through Reps: Using fast bouncing tempo bypasses deep transverse abdominis engagement; slow reps with a full exhale build real core strength.

Proper Breathing Patterns & Core Engagement

Exhale completely during spinal flexion or maximal tension to maximize abdominal contraction; inhale on controlled return.

Injury Modification & Joint Safety

Individuals with lumbar disc herniations should prioritize isometric anti-extension (planks, dead bugs) over repetitive loaded spinal flexion. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Waist exercises category.

Muscles Worked

The Hanging Pike primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Shoulders.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Hanging Pike work?

The Hanging Pike primarily targets the abs as the primary agonist. Synergist assistance is provided by the hip flexors along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Hanging Pike?

The Hanging Pike is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Hanging Pike?

The most frequent error is pulling on the neck / cervical spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Hanging Pike?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Hanging Pike?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.